Fast Fitness - Quick Strength for Everything
Friday, March 06, 2009
Jolie Bookspan, M.Ed, PhD, FAWM
The post Fast Fitness - High Core Strength For The New Year on January 2 2009 showed holding a plank (pushup) position with one leg straight out to the side. Now that you can do that, add more:
- Hold a straight pushup position. Extend one leg 90 degrees out to the side. Your foot and knee point straight to the front.
- Keep that leg and foot parallel to ground, not sagging downward to the floor.
- Do pushups keeping the leg held straight out to the side and off the floor.
Keep your back straight (demonstrated center) in neutral spine.Don't allow lower spine or neck to droop under your weight, to prevent compressive spine sagging (gray t-shirt right foreground). See how in Fast Fitness - Strengthen by Changing Your Plank.
Readers - send in your mpeg movies of doing this and all your other successes.
---
Read and contribute your own success stories of these methods. Before asking questions, see if your answers are already here - click labels under posts, links in posts, archives at right, and the Fitness Fixer Index. Subscribe to The Fitness Fixer, free. Click "updates via e-mail" (under trumpet) upper right.
For answers to personal medical questions - Replies to Medical Questions. Limited Class spaces for personal evaluation. Top students may apply for certification - DrBookspan.com/Academy.
Learn more with Dr. Bookspan's Books,
Read and contribute your own success stories of these methods. Before asking questions, see if your answers are already here - click labels under posts, links in posts, archives at right, and the Fitness Fixer Index. Subscribe to The Fitness Fixer, free. Click "updates via e-mail" (under trumpet) upper right.
For answers to personal medical questions - Replies to Medical Questions. Limited Class spaces for personal evaluation. Top students may apply for certification - DrBookspan.com/Academy.
Learn more with Dr. Bookspan's Books,
---
Labels: abdominal muscles, endurance, fast fitness, leg stretch, strength
6 Comments:
At Monday, March 09, 2009 1:17:00 PM,
Anonymous said…
Dear Dr. Jolie,
I have just found your newsletters and was inspired by Ivy to email you. I have been suffering sciatica for 1 1/2 years as a result of a minor MV accident. Not much help or relief from physio, ART Therapy and I suspect the L5 by the pattern of pain.(MRI coming up March 25) Most of the pain has been just to the side and behind the top of the fibula - it is tight burning and the side of the calf feels swollen and heavy but isn't. Also, a numb, tingly feeling on the top of the foot with numbness in the big toe. 3 days ago my foot dropped and I can't pick it up. In panic I started googling and found IVY and read every thing about her and started her stretches immediately - but nowhere does it tell me how many times a day to stretch other than using proper lunges and squats for bending all the time. Morning and evening? More? 1 rep, 2 reps? hold stretches for 10 sec? 20 secs? 40 secs? also I want to know what is the best way to get my foot around without causing additional aggravation. I am happy that I can start taking my care and rehab into my own hands, but I want to do everything I can - I am tired of the lack of help I am getting from the professionals on this. I want my foot back please help?
At Monday, March 09, 2009 5:09:00 PM,
Jolie Bookspan, M.Ed, PhD, FAWM said…
Hello anonymous, sorry you have unnecessary continuation of an injury. The point is to stop the source, for example compression of the nerve, and stop that so that the sciatica stops. The reason I don't stress sets and reps is that it doesn't work. Solution is really better found in daily habits. If you bend wrong, you continue to compress the nerve and it can't heal. Doing a set of stretches does not undo damaging it all over again.
- Check this post: The Cause of Disc and Back Pain for the mechanism.
- See this hidden cause of continuing compression: Prevent Back Surgery.
- Concepts are summed up in Cauda Equina - Result Not Cause.
I forward your comment to Ivy inviting you to correspond so that all can be fixed up with friends. Have hope, we care.
At Wednesday, March 11, 2009 2:48:00 PM,
Anonymous said…
Dear Anonymous - I apologise for the delay re contacting. I have been experiencing a problem blogging - this time I am trying the name anonymous so here goes. My name is Ivy and I am very happy to help. I suggest that you contact Dr Jolie to either give her your e-mail address or if you prefer she give you mine.
Let's hope this comment works this time. Kindest regards
At Tuesday, March 24, 2009 12:46:00 PM,
Ronald said…
Hi Dr. Jolie,
Thanks for your response to my letter - I have continued with the stretches and have your stretching book and Fix Your own pain book on order. Since I emailed you last, I have been to my GP and he tells me now that he thinks it is Peroneal Nerve Entrapment. How do I figure out what is causing this, so that I can eliminate the source? If I send you my email address by blog, you will make sure not to post it on the internet?
Thanks again,
Ronald (Anonymous)
At Tuesday, March 24, 2009 3:05:00 PM,
Jolie Bookspan, M.Ed, PhD, FAWM said…
Hello Ronald, Check the links I gave you previously and compare that information to your own standing, bending, walking, and sitting habits. Ask your GP how he came to his diagnosis. You are right that *if* it is peroneal nerve entrapment, that not the cause but the result of something causing it. Isn't it part of the doctor's job to tell you, not for you to do it alone?
The idea is not only doing good lunges and squats for bending, but that you avoid chronic injurious bending which can over time, impinge and trap nerves in various ways - from tightening, from moving other structures, from abrading or pressing the area. Doing repetitions of any stretch or exercise, then going back to injurious daily movement will undo your stretching efforts. On the minor chance that entrapment is from a growth, repetitions of stretches have smaller effect.
It is important to improve moment and ability in all areas - whether compromised by injury or not (even more imperative when compromised). Practice normal gait and not start with secondary injuries from compensatory bad new movement habits The two books you ordered cover that in concept and practice.
If you put your e-mail on this blog, you will make it public on the Internet. When anyone writes a comment, it goes to Healthline staff to check is not an advertisement. Then they put it here where it becomes public. That is the first I see it. Comments pile up - with no salary from it :-) Keep heart. Keep moving in healthy and fun ways. Get your life back. That is the whole idea.
At Monday, September 21, 2009 2:48:00 PM,
Jolie Bookspan, M.Ed, PhD, FAWM said…
To Chris, your e-mail arrived about this post, glad that Fitness Fixer helped you mend such terrible injuries. Don't worry - first, this move does not require much flexibility - no more than 90 degrees lift to the leg. For your question about your stretching by standing bent over, putting palms on the floor, it may contribute to your pain, see Sitting Badly Isn't Magically Healthy by Calling It a Hamstring Stretch.
Post a Comment
<< Home